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BScBody Science = Sports // Nutrition // Vitamins // Protein // Compression Garments
BSc Body Science Nutrition Supplements Homepage

 
Grilled Tasmanian Salmon with Herbs
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Fish Frenzy
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Tuna Salad
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Grilled Chicken Breast
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Honey Soy Chicken
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Mediterranean Chicken
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Chicken Stir Fry
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Chicken Pita Bread
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Cooking tips

1. Steaming/boiling – Try not to over-cook vegetables as nutrients are lost in the cooking process. Vegetables should remain slightly firm.

2. Grilling – If possible, use a grilling machine than allows fat to drip off meat, rather than be absorbed by it.

3. Baking – Use a dry-roasting method. For example, pierce potato with fork, wrap in aluminium foil and place in hot oven.

4. Adding flavour – Herbs and spices (oregano, basil, chilli, paprika, curry powder, parsley, mixed herbs/spices, cayenne pepper etc), seasonings (limited); garlic; sauces (soy, sugar-free tomato etc).


 

Food choices

Fruit
Berries, green apples, bananas, oranges/mandarins, Pineapple, melon, kiwi, apricots, paw paw

Vegetables
Broccoli, cauliflower, zucchini, cabbage, Brussels sprouts, lettuce, celery, cucumber, squash, mushroom, carrots

Nuts
Cashews, almonds, Brazil

Fats / Oils
Flaxseed, olive

Drinks
Water, herbal tea, tea/coffee, diet soft drinks

Protein powder
Choose a high-protein, low-carbohydrate and low-fat type(eg. BSc WPI or WPC in a range of flavours)

Legumes
Dried or canned lentils, split peas, chick peas, red kidney beans, soya beans, salt-reduced baked beans

Sauces
Salt-reduced soy, reduced-salt tomato sauce, tomato pasta sauces

 

Bread, crackers, muffins, crumpets etc
Wholegrain, wholewheat, soy and linseed, oatmeal, barley, rye, pumpernickel, rice cakes, pita, Cruskits, rice crackers, Salada, Vita Wheat, Ryvita, Premium, water crackers

Dairy
Skim milk varieties, low-fat cottage cheese, low-fat (low-carbohydrate) and natural yoghurt, light soy milk, low-fat ricotta

Meat and poultry
Skinless chicken breast, lean beef and lamb (with all visible fat removed; veal, kangaroo mince or steak; turkey breast (skin removed), new fashioned pork, whole eggs, egg whites, BSc Egg White Protein

Fish and seafood
Tuna (in spring water or brine), salmon (fresh, smoked, tinned), orange roughie, perch, trout, dory, snapper, whiting, red emperor, scallops, crayfish, lobster, mussels, clams, prawns.

Jams and spreads
Vegemite, low-calorie jam, natural peanut butter (from health food store or Sanitarium variety)

 

         
 

Itallian Tomato Salad
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Zorba The Greek Salad
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Protein Power Pancakes
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Protein Shakes
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The views and statements expressed on the BSc ® Body Science ® website and email communication represent the opinions of the authors and should not be considered scientific conclusions. Neither BSc ® Body Science ® nor the authors of this site assume any liability for the information contained herein. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary
supplement program.